Breathing Flashcards
(24 cards)
Pilates breathing works in tandem with ___ engagement, particularly the ____ ____ (TA) and ___ ___ muscles
core | transverse abdominis | pelvic floor
_____ (through the nose): the ribs expand _____ (out to the sides), and the diaphragm contracts _____ (flattened), creating space for the lungs to fill with air. The TA and pelvis floor muscles _____ slightly. External_____ contract.
Internal intercostals ____ .
Inhalation | laterally | downward | lengthen intercostals | relaxed|
_____ (through the mouth): the ribs draw ___ , the diaphragm relaxes ___ , and the deep abdominal muscles (particularly the ___ ___ ) engage to help expel air efficiently. The pelvic floor and TA ____ , aiding in spinal support and ____.
Diaphragm in a dome shape ( ___ )
External intercostals ____.
Internal intercostals ___
Exhalation | inward | upwards |transverse abdominis | contract |stability | relaxed | relaxed | Contract
Pilates Breathing: Expansion of the rib cage during ____ , with a corset like action around the middle ___ for support
inhalation | trunk
Breathing is a fundamental principle in Pilates, designed to enhance movement ___ , core ____ , and overall body ___ .
efficiency | engagement | awareness
Lateral ( _____ ) breathing allows practitioners to maintain core_____ while ensuring a steady ___ flow.
intercostal | activation | oxygen
Unlike diaphragmatic breathing (__ __), where the abdomen expands, Pilates breathing directs the air into the ___ and ____ of the ribcage. This is essential for making a stable ___ while still allowing for full, ___ breaths.
belly breathing | sides | back | core | deep
Typically, exhalation is coordinated with ____ . This helps maintain ___ stability and intra-abdominal pressure to support movement.
exertion | spinal |
Examples of coordination exhalation with exertion
Lifting the legs in a Hundred or performing a Roll-Up (“exhale to roll up”
Lateral Breathing enhances core____: supports spinal___ and stability.
control | alignment
Pilates breathing Improves _____ : encourages efficient lung function and circulation
oxygenation
Pilates breathing Facilitates movement ___ : helps synchronize breath with movement for smoother, more controlled execution.
flow
Pilates breathing reduces ___ : promotes relaxation and reduces unnecessary muscular ___, particularly in the neck and shoulders.
tension | gripping
Effects of pilates breathing on the cardiovascular system (4)
improved circulation
Heart Rate Variability Enhancement
Lower blood pressure
Moderate cardio vascular conditioning
Effect of Pilates Breathing on Cardiovascular system: ______ _____: controlled breathing and fluid movements promote better oxygenation and blood flow throughout the body
improved circulation
___ ___ ___ - Pilates can improve ___ __ __, which is associated with better cardiovascular health and stress resilience.
Heart Rate Variability (HRV) Enhancement
regular practice can help reduce blood pressure by promoting ____ and improving ___ function
relaxation | vascular
Moderate ___ __: while not as intense as aerobic exercise, dynamic Pilates sequences can elevate heart rate, supporting cardiovascular endurance
cardiovascular conditioning
Effects of pilates breathing on the nervous system (3)
Parasympathetic activation
Improved proprioception
Reduced cortisol levels
_____ _____ : emphasis on breath control and mindful movement shifts the nervous system toward the parasympathetic state (rest and digest), reducing stress
Parasympathetic activation
Improved _____: the focus on alignment, control, and core stability enhances body awareness and neuromuscular coordination.
proprioception
proprioception
the focus on alignment, control, and core stability enhances body awareness and neuromuscular coordination.
Reduced____ levels - pilates can help lower stress hormones, leading to improved mood and emotional regulation
cortisol
